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These honey garlic chicken thighs are sweet and sour, sticky, nutritious, and delicious. They’re quick and easy to make. These meal prep bowls are dairy-free , and high protein.
We all want to live healthy lives. And part of that involves eating healthy.
This meal prep will save you! It is so easy to make, flavorful, and delicious.I could make this over and over again and never get tired.
The chicken thighs are juicy and flavorful. They’re nicely caramelized and coated in a garlic, soy, and honey sauce.
The honey adds sweetness, while the garlic adds savory notes. And there’s a hint of heat from the black pepper.
You’ll definitely be licking your fingers while you’re eating. It’s also pretty simple to make too. All it takes is 20 minutes.
Ingredients
- Chicken thighs (4, boneless and skinless)
- Cornflour (1 tbsp)
- Salt (1/2 tsp)
- Black Pepper (1/2 tsp)
- Vegetable Oil (1 tbsp)
- Butter (1 tbsp)
- Garlic (4 cloves, minced)
- Honey (3 tbsp)
- Chicken Broth (1/3 cup)
- Soy Sauce (1 tbsp)
- Green Onion (2 tbsp, chopped)
BROWN RICE
- Brown Rice (1 cup)
- Water (6 cups)
- Salt (a pinch)
How to Make Honey Garlic Chicken
Step 1. Mix cornflour, salt, and black pepper in a glass bowl. Toss in chicken thighs and coat the chicken with the mixture.
Step 2. Add vegetable oil to a skillet. Then, add in the chicken thighs and cook for 4-5 minutes. Afterward, flip and cook for another 2 minutes. The chicken thigh should become golden brown.
Step 3. Now add butter and garlic to the pan. Lower the heat and let the chicken cook.
Step 4. Combine honey, chicken broth, and soy sauce. Add the mixture to the skillet and bring to a boil.
Afterward, just let it simmer for another 4-5 minutes until the sauce thickens up and beautifully coats the chicken.
Step 5. Prepare the rice of your choice! Cook it according to the instructions! I’m using brown rice because it has more fiber. Black rice works, too.
Step 6. Divide the rice into two meal prep containers. Top with honey garlic chicken and sprinkle with some chopped green onion.
How Long Does Chicken Last in the Fridge?
The chicken will last about 3 to 4 days in the fridge. To keep it tasting fresh, just be sure to store it in food storage containers.
I recommend these ones here because they are BPA-free.
Is Honey Garlic Chicken Healthy?
It sure is! That’s because you’re using a lot of healthy ingredients. Some of these include:
Chicken thighs: Chicken thighs are an excellent source of protein. Just one chicken thigh provides close to 30% of your daily protein needs.
Garlic: Garlic is not only tasty but good for you, too. Garlic may help prevent the common cold. It also contains antioxidants which have health benefits. It may even improve athletic performance.
Honey: Honey is a healthier alternative to sugar. That’s because it’s rich in antioxidants.
Brown rice: A more nutritious alternative to white rice.
Other Meal Prep Ideas
- Lemon Chicken with Veggies
- Baked Herb Chicken Breasts
- 20 Easy Chicken Meal Prep Recipes
- 20 Tasty High Protein Meal Prep Ideas
- 25 Delish High Protein Lunch Ideas
- Spicy Pineapple Chicken
- Chicken Burrito Bowls
Watch How to Make
Honey Garlic Chicken Meal Prep
Equipment
Ingredients
Honey Garlic Chicken
- 4 chicken thighs skinless and boneless
- 1 tbsp cornflour
- 1/2 tsp salt
- 1/2 tsp black pepper
- 1 tbsp vegetable oil
- 1 tbsp butter
- 4 cloves garlic minced
- 3 tbsp honey
- 1/3 cup chicken broth
- 1 tbsp soy sauce
- 2 tbsp green onion chopped
Brown Rice
- 1 cup brown rice
- 6 cups water
- Pinch of salt
Instructions
- Rinse brown rice. Then, boil the water in a large pot and add rice to it. Let it boil uncovered for 30 minutes until the rice is fully cooked. Drain excess water once finished, season with salt.
- Meanwhile, mix cornflour, salt, and pepper together. Toss the chicken into cornflour until fully coated.
- Now, make sure to heat up the vegetable oil in a skillet. Add in chicken thighs and cook for 4-5 minutes until golden brown. Then, just flip them and cook for another 2 minutes.
- Afterward, add butter to the pan and garlic. Lower the heat.
- Combine honey, chicken broth, and soy sauce. Now, add the sauce into the skillet and bring to a boil. Let it simmer for 4-5 minutes until the sauce thickens up and coats the chicken.
- Divide rice into meal prep containers. Top with honey garlic chicken and season with green onion.
Recipe Video
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Hey my partner and I had made this recipe but I used a different rice. Is there a way you can list the nutritional info for just the chicken and not the rice. It was seriously so good !
Is the corn flour the same as corn starch?
For this recipe you can use either
This was super yummy! I added some red pepper flakes for extra kick and also cooked some mushrooms in the sauce and omg it was amazing! Thus will be a new regular!
Could I substitute regular flour for the corn flour?
Yes!
Hi, can i do this recipe with chicken breast? If I take 2 whole chicken breast instead of 4 chickens thighs do you know approximately how many calories and protein i would have? This receipt is looking GOOOD and I will try it on Sunday.
Hi Nelya, you definitely can give it a try! Chicken breasts would have more protein and less fat, so overall the meal would have fewer calories:)
Hey Karo, can you freeze this meal after cooking?
Hi Toby, yes you can freeze the chicken 🙂
This was super tasty! We doubled the recipe and it worked out great. Perhaps because of the extra liquid I did need to let the thighs simmer for more time than called for in order for the sauce to thicken, but the taste and the texture were spot-on. I’m trying it now with B/S chicken breasts & hope it turns out half as well. Thank you for the well written recipe.
Annie, thank you for such a lovely feedback 🙂
Not sure your protein at 65g per portion is correct unless they’re gigantic chicken thighs ….
Love the idea, but navigating this page with so many pop ups is very annoying.
Hello Stephen,
thank you very much for the comment! I have checked and indeed you’re right. The nutritional calculator assumed that chicken thighs were massive. I have adjusted the values and the portion should have 47g of protein. Sorry for that and thank you for your comment.
I do run ads on my website because it takes quite a bit of time to prepare these recipes. I think it’s only fair :). I do not have any pop-ups on my website other than the video ad that you can easily close and it will disappear. 🙂
Thank you for visiting! Have a lovely day, Stephen 🙂